Fruits & Vegetables: Their Value and Composition

"Blackberries are unusually rich in antioxidant polyphenols, tannins, and other protective substances. They ripen in summer, but frozen berries are always available. Try them in fruit salads, on cereal and pancakes, and in smoothies. Their small fat content is noteably polyunsaturated and of the omega-3 type. They contain about 5% protein and thus amino acids, but in unreported amounts (question marks). Relative to their few calories, blackberries contain adequate amounts of most nutrients shown." orthomolecular.org

Introduction

One of my sources for information is the brilliant website orthomolecular.org. They got some of their information from the USDA (US Dept. of Agriculture). I am not that fond of the USDA, even though they have good nutrition data, because they allow factory farms to abuse animals. One of my sources of information for this is a pamphlet by the Mass. Association for Animal Rights (MARC).

Blackberries

This food is very healthy, tastes good, and is economical. It has very little fat, so Ornish would approve and Pritikin, were he still alive, would approve. Atkins might not approve, but Atkins died grossly overweight. It wasn't his weight that killed him, but a nasty fall on ice.

It is better to eat the blackberries themselves than the jam because the jam has too many calories.

They are good in vitamin C and good in fiber but weak in vitamin B12. They are low in sodium, which is very good, and rich in potassium.

"Blackberries abound in antioxidants, such as anthocyanin pigments, responsible for the purplish-black color of blackberries and may impart health benefits because of their antioxidant properties. Additional antioxidants in blackberries are vitamins C and E, and ellagic acid; all may provide protection against cancer and chronic disease. Cooking does not seem to destroy ellagic acid, so even blackberry jams and desserts retain ellagic acid health benefits." http://www.orthomolecular.org/

"Because of their many tiny seeds, blackberries are a source of soluble fiber, such as pectin."

http://www.orthomolecular.org/

I am quoting extensively from this website because it is nonprofit. It is only interested in helping people. I do not quote extensively from the drug companies because I feel that they can prostitute science to make a buck. In other words, their science is to maximize corporate profits.

Broccoli

"Consumption of vegetables, especially crucifers such as broccoli, correlates with a reduced risk of getting cancer. Studies suggest that isothiocyanates and related compound in broccoli may act by inducing enzymes to inactive foreign compounds. The isothiocyanate sulforaphane may be the most active inducer." orthomolecular.org

In broccoli 26% of the calories are from protein. Vegetables often have more protein than fruits. This is also true of asparagus.

Since broccoli tastes good, is high in fiber, and has no cholesterol, I give it an A grade. Also it fights against cancer.

Asparagus

Like broccoli, asparagus is high in protein for a plant food. This is also true of beans. It is true of some nuts, but nuts are high in fat.

Navy Beans

"One-half cup of boiled navy beans contains eight grams of protein and 10% to 30% of the RDAs for 10 nutrients, including folate, magnesium, fiber, and omega-3 fat. It also contains 2 RDAs of molybdenum, a part of several human enzymes, including sulfite oxidase (used to detoxify sulfite) and xanthine oxidase. The beans also contain moderate amounts of calcium, potassium, selenium, zinc, and boron." orthomolecular.org

I like the taste of beans. They are good in fiber and they are low in fat. The fat that they do have is beneficial (omega-3 fatty acids). Beans are economical. I give beans an A. They are low in sodium and have good potassium. Too much sodium is thought to contribute to hypertension. Potassium is considered heart healthy.

Deglet Noor Pitted Dates

"As a healthful snack, these California dates have no fat, sodium or cholesterol and are rich in fiber and potassium." orthomolecular.org

For some reason this orthomolecular website classifies dates as nuts, whereas I would classify them as a fruit. They are mostly carbohydate with a little protein and a little fat. They are high in tryptophan although low in other amino acids. Unfortunately their fat, although small, is 51% saturated.

Atkins would not like them because of the high carbohydrate content. I give them a B grade.

Conclusions

Writing this article made me hungry. In the future I plan to look at nuts and grains and possibly other foods. I feel that animal products are too dangerous because of the cholesterol and saturated fats. The exception might be fish, which is recommenede by Dr. Weil. Fish is about the only animal product that I eat. I classify mushrooms as being plants, although some may try to claim that they are in the animal kingdom because they don't act like green plants. I do eat mushrooms.

I don't care for the taste of the skin in avocados, which have a lot of fat.

For information on various diseases and their nutritional treatments, consult the bibliography.

Bibliography

1. www.associatedcontent.com/article/796059/a_scientific_hypothesis_for_schizophrenia.html
2. www.associatedcontent.com/article/792401/hypoglycemia_and_mental_illness.html
3. www.associatedcontent.com/article/782431/conquering_schizophrenia.html

4. www.associatedcontent.com/article/778443/super_nutrition.html

5. www.associatedcontent.com/article/772715/foods_that_heal_and_foods_that_harm.html

6. www.associatedcontent.com/article/769443/a_brief_history_of_schizophrenia_research.html